Try These 15 Foods for Stronger and Healthier Sperm

Try These 15 Foods for Stronger and Healthier Sperm - Luvkis

Most guys may not often think about it that often, but the health of your sperm along with your sperm count is an important factor when it comes to male fertility. Having healthy sperm and a large sperm count will boost your chances significantly when you are trying to conceive. For the average man, there should be nothing to worry about when it comes to having healthy sperm. Nevertheless, it won’t harm you to try and improve its health and count. So, what can you do, as a man, to increase your sperm’s health and count?

According to the World Health Organization (2018), men with a healthy semen should have a sperm count of at least 39 million per ejaculation or 10 million per ml. If you have less than 10 million per ml, it is considered to be unhealthy. This is often associated with male infertility. Luckily for men, there always is a way to increase sperm count and health – even when yours is low. In fact, anything that impacts the male hormones responsible for the production of sperm can aid in the healthy development of your sperm count. One of these factors that has a major influence on the health and count of your sperm is food.

Getting the right vitamins, minerals, and antioxidants into your body helps your body to produce healthy sperm. Recent studies have shown that your body can more efficiently absorb the nutrients in your food when you consume food that is rich in a specific compound or chemical. Therefore, the best way to increase your sperm count and health naturally is to increase your consumption of foods that are high in sperm-friendly nutrients. Below, Luvkis has listed down the 15 healthiest foods that boost your sperm count and help you get healthy sperm.


1) Dark Chocolate

Let’s start off our list of foods for healthy sperm with something all guys love – dark chocolate. Dark chocolate contains a certain type of amino acid. It has been proven that this acid can double a guy’s sperm count. Additionally, dark chocolate is also rich in antioxidants. In fact, it contains just as many antioxidants as pomegranates and acai berries. Many of us may not know it, but antioxidants are a great way to fight against free radicals – little molecules and toxins inside your body that are linked to male infertility. When eating dark chocolate it is important not to go overboard. Gaining weight can cause an imbalance in testosterone which, in turn, can lower the sperm count of a man.


dark chocolate


2) Bananas

Bananas are great for both healthy sperm and sexual stamina. This delicious fruit contains an enzyme called Bromelain. This particular enzyme is believed to increase the male libido. Bananas are furthermore high in vitamin B. Heaving a healthy daily intake of vitamin B increases your stamina – thus allowing you to put more energy into your sexual encounters.




3) Eggs

The production of strong and healthy sperm inside a man’s testicles is linked to the amount of vitamin E and protein he consumes. Eggs are a food that is high in both these two nutrients. Added to that, eggs are also believed to fight sperm-killing free radicals inside of the male body.




4) Garlic

To many of us, garlic is just a regular food that is used to add some extra flavor to our dishes. But did you know that garlic actually is very effective in treating numerous physical ailments such as heart problems? In fact, garlic has been used for centuries to heal the human body. But there is more! Garlic also is a potent aphrodisiac which helps to boost the sperm volume of a man. This little super-food contains a compound we call Allici which increases the blood flow to the man’s testicles and penis – thus increasing his sperm production and semen volume.




5) Oysters

Perhaps the first food people think about when talking about sexual health and healthy sperm is oysters. Oysters are considered to be one of the best sources of zinc a human can get. Zinc is an essential nutrient needed for the production of healthy sperm. Added to that, this food also is an aphrodisiac. By eating just 50g of oysters a day, your sperm count and male fertility will increase significantly. Other foods that are a great source of zinc are lobster, mussels, and turkey.




6) Broccoli

A major reason why some men have a low fertility is a lack of vitamin A. When a man does not consume enough vitamin A, his sperm becomes sluggish and unhealthy. Therefore, a healthy intake of vitamin A is considered to be essential for having healthy sperm. Luckily, there are several vegetables available that are rich in this vitamin. These include broccoli, red peppers, sweet potatoes, and spinach.




7) Marmite

Most of us may not have heard from this sticky and salty yeast extract before. And the ones that do know it, may choose to keep it away from their mouths as far as possible. After all, it does look like tar and it has its own, let’s call it ‘’unique’’, odor. This food is often consumed in the UK where it is spread on hot toast for breakfast. Although you might not like the taste and smell of it, Marmite does have one great benefit – folic acid. According to the USDA Nutrients Database, yeast extracts such as Marmite are at the top of the list when it comes to folic acid content. So if you love the idea of passing on your genes, maybe you should reconsider having some of this lovely British yeast extract for breakfast.




8) Lean Beef Short Ribs

Good news for all the meat and barbecue lovers among us. Lean beef short ribs are great for healthy sperm and sperm count! Lean beef short ribs contain the highest amount of zinc among all meats (USDA, 2018). By just eating 7oz of lean beef short ribs, you get a whopping 227% of your daily necessary zinc intake! As mentioned before, zinc is an essential nutrient when it comes to the production of healthy sperm. So what are you still waiting for? Heat up the grill and enjoy some delicious ribs!




9) Pumpkin Seeds

Pumpkin seeds are high on Phytosterols which help the male body to balance out the testosterone production. This helps the man in increasing sperm count and semen volume. Pumpkin seeds are furthermore rich in zinc and magnesium. Added to that, they contain a number of essential fatty acids that help to improve the blood flow to the male genitalia. Altogether, a whole list of benefits when it comes to increasing your sexual health and fertility.


pumkin seeds


10) Fortified Cereals

Good news for the guys who love to take cereals for breakfast. Although not organic, fortified cereals are rich in a high number of healthy nutrients including folic acid and zinc. Just remember to pick a healthy option without too much sugar. A single serving of fortified cereals can contain up to 100% of the daily amount of folic acid needed for a healthy diet.




11) Carrots

Carrots are yet another food that is rich in vitamin A. Your daily intake of vitamin A is essential when it comes to having healthy sperm. This nutrient helps you to increase your sperm production as well as their mortality.




12) Walnuts

Besides vitamins, zinc, and folic acid, another key nutrient for the production of healthy sperm is omega-3 fatty acid. These fatty acids are known for increasing the male’s sperm count and health. Added to that, they also improve the blood flow to the penis. A great source of omega-3 fatty acids are walnuts. You can either eat them as a snack or mix them with your salad or breakfast cereals.




13) Goji Berries

Goji berries are known for improving a person’s overall stamina and mood. But there’s more! It turns out that these little berries also keep temperatures in the scrotum at an optimum level. As we all know, the scrotum is where we find our testicles that are used for producing sperm. When temperatures around your scrotum get too high, the chances are that the production of your sperm is affected. Therefore, it is important to keep the temperature of your scrotum at the right level in order to produce healthy sperm.


goji berries


14) Guava

Believe it or not, but this sweet fruit contains a whopping week’s worth of sperm-protecting vitamin C in just a single serving! This makes it perhaps one of the best fruits available when it comes to healthy sperm. The fruit furthermore has the highest concentration of Lycopene (an antioxidant that fights cancer) compared to other fruits and vegetables. We admit, it might not be the most common fruit you eat every day. But for the sake of your health and sperm count, try to eat at least one per week.




15) Ginseng

Ginseng is an extremely powerful herb that has been used in traditional medication for centuries. This herb is especially known for its powerful effects on improving the male fertility. Added to that, it is also known to boost your sex drive and the herb is believed to enhance your sexual performances. Ginseng is used to help men with issues related to erectile dysfunctions as well as issues related to sperm load and health.



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